CrossFit Moreton Bay workouts - Jan 22 - 27th

MONDAY

Gymnastic strength

15 minutes to complete
3 rounds
10 strict ring dips
10 feet raised ring rows
then
3 rounds
10 push ups
10 strict pull ups
if complete before 15 minutes plank hold till finish - max 2 minutes

Metcon 

10 minute EMOM
3 CTB or pull up
4 thruster 42.5/30
5 bar over burpee

TUESDAY

Weightlifting

Squat Clean and Jerk (5 x 3 build to NO MORE than 80%)

NOT TnG - reset each lift

Metcon

Jelly Legs (Time)

21-15-9
deadlift 100/70
box jumps 30/24
then
1 mile run

WEDNESDAY

Metcon (4 Rounds for reps)

4 rounds - 1 minute per round
1. 18/16 cal row
2. 8 hang snatch 50/35
3. 10 HSPU
4. 16/12 cal bike
5. 8 SDLHP 50/35
6. 10 T2B
7. rest

THURSDAY

Strength

15 minutes to complete
all with 22.5/15 kg dumbells
5 minutes each section
50 1 arm overhead squats
50 Front rack lunges
50 DB snatches

your goal here is to work on your movement and/or capacity
you can go unbroken then have rest - you can break up like an EMOM
scale weight bases on movement
scale volume to 40 or 30

Metcon (AMRAP - Rounds and Reps)

11 minute AMRAP
21 wall ball
7 shoulder to OH 70/50

FRIDAY

AUSTRALIA DAY SPARTAN WOD!

SATURDAY

12 minute EMOM - RX TnG
min 1 - 3 power snatch 60/42.5
min 2 - 6 power cleans 60/42.5

CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups